Monthly Archives: November 2015

Monday – November 30, 2015

Complete as many rounds as possible in 16 mins of:
21 Box Jumps, 24/20 in
18 Wall Balls, 20/14 lbs, 10/10 ft
15 Kettlebell Swings, 24/16 kg
12 Burpees

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Press 1x5 at 65% 1RM
Press 1x5 at 75% 1RM
Press 1x5 at 85% 1RM
Rest as needed between sets.

Do this on your own time.. This is added programming for those looking to improve strength

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Saturday – November 28, 2015

WOD 1
Complete as many rounds as possible in 10 mins of:
Run, 200 m
7 Pull-ups
7 Thrusters, 115/75 lbs

Teams of Two: Alternate rounds with Partner.. only one Person working at a time! Rest 5 Mins Start wod number two

WOD 2
Complete as many rounds as possible in 5 mins of:
Suicide, 300 m

Suicides with partner.. P1 complete one full suicide, then P2.. repeat for max rounds

Friday – November 27, 2015

TURKEY TROT

Complete as many rounds as possible in 30 mins of:
20 Partner High Five Sit Ups
Run, 400 m
20 Partner deadlifts, 275/185 lbs
Run, 200 m
20 Partner Wall Ball Over Rigs, 20/14 lbs

Courtesy of Atomic CF... "Turkey Trot" Teams of Two . High Five sit-ups are in-unison Partner Deadlifts.. Both people are holding bar WallBall over rig is 1 rep every time ball goes over rig with a full squat

Wednesday – November 25, 2015

TURKEY TURKEY... PIE

26 rounds for time of:
5 Wall Balls, 20/14 lbs
4 Push-ups
3 Kettlebell Swings, 32/24 kg
2 Box Jumps, 20/20 in
1 Snatch, 95/65 lbs

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